In this episode, we share tips on how to optimize your training using heart rate intervals, especially if you carry extra weight.

Timestamps of big takeaways

[00:21] Heart Rate in Running for Heavier Folks

Coach Caroline introduces the topic of heart rate training for heavier runners.

[01:09] Heart Rate Training for Heavier Runners

Coach Valerie explains why heart rate gets higher for shorter intervals, especially for those who are overweight or just starting out.

[02:06] Short Intervals and Recovery

If you let your heart rate get high during short running intervals, recovery between efforts is important.

[03:34] Benefits of This Training Approach

This training method of short intervals and recovery leads to improved conditioning and efficiency over time.

[04:23] Avoid Strict Time Intervals

Rather than adhering to strict time intervals, listen to your body.

[05:51] Frequency of Training

Coach Valerie recommends training every other day rather than daily.

[06:54] Focus on Efficient Movement

Quality over quantity in running practice is your best bet for training without pain (and less risk of injury!).

[08:10] Learning to Run vs. Just Moving

Stopping to recover is more beneficial for learning to run than continuously walking.

[10:11] Mindset Shift in Training

We recommend you change your mindset about constant movement during training.

[11:21] Interval Training > Constant Training

Interval training can make running more enjoyable and effective.

[13:02] Applying Interval Training to Race Scenarios

Here the coaches talk about how interval training prepares runners for varying paces during races.

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